GRADE 12 MOUNTAINEERING

1. MOUNTAINEERING
Mountaineering, also called mountain climbing or hiking, is
the sport of attaining or attempting to attain, high points in
mountainous regions, mainly for the pleasure of the climb.
Mountaineering is a growth area of adventure tourism. It is an
adventurous sport based on physical activity, challenge and risk
taking. Although the public often cannot understand the reason why
people participate in outdoor adventure like mountaineering, these
activities are often engaged in because of some expected rewards.

2. HEALTH BENEFITS OF
MOUNTAINEERING
1. PHYSICAL HEALTH
Engaging in physical activity like mountaineering is very
important for staying healthy and fit. Mountaineering is one of the
outdoor adventure activities that deals with moderate to
strenuous physical activity and can be a promoter for staying fit
and healthy. It can also aid in reducing the risk of different chronic
diseases. Thus, the following physical benefits can get from this
activity:

3. a. Prevents Heart Related Diseases
Ischaemic heart disease is the top leading cause of death
in the world with 8.76 million numbers of death (WHO, 2015).
Moreover, it still remained the leading cause of death globally in
the last 15 years.
b. Weight Loss
The best way to lose excess pounds and improve fitness is
to engage in mountaineering activity. It is an expected outcome
of mountaineering at more extreme levels. Baker (1980) found
that mountaineering reduced absolute body fat and lean body
mass in a cohort of generally fit outdoor education students on a
four week expedition in the Alps.

4. c. Lowers Blood Pressure
Research has revealed that regular exercise such as
walking/trekking lowers systolic and diastolic blood pressure by a
mean of 10 mmHg. Specifically, walking lowers plasma
norepinephrine which associates with blood pressure
improvement.
d. Prevents Osteoporosis
Osteoporosis is a disease characterized by low bone mass
and deterioration of bone tissue. This leads to increased bone
fragility and risk of fracture (broken bones), particularly of the
hip, spine, wrist, and shoulder.

5. e. Prevents and Controls Diabetes
Diabetes is a serious life-long health condition that occurs
when the amount of glucose (sugar) in the blood is too high
because the body can’t use it properly. Statistics revealed that
diabetes ranked 6th as one of the top 10 causes of death in the
world which killed 1.6 million people in 2015, up from less than 1
million in 2000 (WHO, 2017).

6. 2. PSYCHOLOGICAL HEALTH
Depression and stress are some of the common health problems
in today’s world. Thanks to research on the benefits of walking, several
people who suffer from these ailments found that walking every day is
the simpler and much less expensive way to feel better. Researches
show that the component elements of hill-walking-physical activity,
outdoor activity, pursuing a sporting challenge-can have a positive
impact on psychological well-bring.

7. Apart from the physical aspect, mountain climbing and trekking appear
to develop mental state a lot more than what is perceived.
• It supports you to focus on the present state.
• It provides sense of happiness, fulfillment, and contentment.
• It helps you to stay calm and reduce anxiety.
• It develops self-esteem.
• It creates better perception of self awareness.
• It also helps in improving your activity.

8. LEAVE NO TRACE PRINCIPLE
The Leave No Trace Principle provide direction to enjoy our
natural environment in an ecological way that avoids human created
effects.

9. 1. Plan Ahead and Prepare
• Recognize the rules and special concerns for the place that you’ll
visit.
• Be prepared for extreme weather conditions, dangers, and
possible emergencies.
• Set your trip escape times of high use.
• Create small groups when possible during the trip.
• Repackage food to lessen waste production.
• To eliminate the use of marking paint, rock signposts or flagging,
use a map and compass.

10. 2. Travel and Camp on durable Surfaces
• Utilize established trails and campsites, dry grasses or snow.
• Protect riparian areas by locating at least 200 feet from lakes and
streams.
• Altering a site is not needed. Good campsites are found, not made.
• Focus use on existing trails and campsites.
• Keep campsites small. Focus activity in areas where vegetation is
absent.
• Disperse use to stop the creation of new campsites and trails.
• Avoid areas where impacts are just beginning.

11. 3. Dispose of Waste Properly
• Pack it in, pack it out. Check your campsite and rest areas for
spilled foods or trash.
• Dig cat holes (6 to 8 inches deep, at least 200 feet from water,
camp and trails) to deposit solid human waste. Cover and disguise
the cat hole when finished.
• Pack out toilet paper and hygiene products.
• Carry water 200 feet away from streams or lakes and use small
amounts of biodegradable soap when washing yourself or your
dishes. Scatter the strained dishwater.

12. 4. Leave What You Find
• Preserve the past: cultural or historic structures and artifacts may
be examined but refrain from touching the said artifacts.
• Leave rocks, plants and other natural objects as you fin them.
• Do not introduce or transport non-native species.
• Building structures, furniture, or digging trenches is not advisable.

13. 5. Minimize campfire Impacts
• Use a lightweight stove for cooking and enjoy a candle lantern for
light.
• Use fire rings, fire pans, or mound fires on established grounds.
• Keep fires small. Only use sticks from the ground that can be
broken by hand.
• Burn all wood and coals to ash, put out campfires completely, then
scatter cool ashes.

14. 6. Respect Wildlife
• Observe wildlife from a distance. Do not follow or approach them.
• Do not feed animals. Feeding wildlife damages their health,
changes natural behaviors, and discloses them to predators and
other hazards.
• protect wildlife and your food by storing rations and trash firmly.
• Control pets at all times, or leave them at home.
• The wildlife is sensitive when it’s mating, nesting, raising young, or
winter season, so it’s best to avoid them during these times.

15. 7. Be Considerate of other People
• Respect other people and protect the quality of their experience.
• Be courteous. Yield to other users to trail.
• Step to the downhill side of the trail when running into pack stock.
• Camp away from trails and other visitors when taking breaks.
• Refrain from being too noisy and having loud voices. Let nature’s
sounds prevail.

16. PLANNING OUTDOOR ACTIVITIES
Injuries are possible in mountaineering, climbing, hill walking, or
any other sporting activities. It may due to inappropriate training
preparation, poor planning, or lack of basic knowledge and skills.
Accidents and emergency situations may arise due to some
circumstances over which the mountaineer has no control, and in these
events, good preparation, enough knowledge and right skills can make
all the difference.

17. 1. Essential Equipment
Knowing and having the right equipment to be used in
mountaineering is a must for any climbers. Using the right equipment
and materials is very significant for a safe and successful trip.
Always remember that what works for you might not work for
others. Making your own equipment essential check list is very much
advisable. Below is a suggested checklist for basic mountaineering
activity.

18. Mountaineer’s backpack
Tent
Sleeping bag
Ground sleeping mat
Camping stove and lighter
Cook set & eating gear
Rain coat/jacket
Sleeping sweater/camp jacket
Utility of camping knife
Head lamp/flashlight
Hiking shoes
Bonnet
Hiking gloves
First aide kit & insect repellant
Water bottle/hydro pack
Hiking sandals

19. 2. Backpacking
The key to enjoin backpacking is to cut down load as much as
possible. Target for no more than 33% or 1/3 of your total body weight;
lees is always better. All unnecessary gadgets must leave behind. Your
equipment should be lightweight, durable and functional. This will save
your weight and space and provide you maximum comfort during a
climb.
A good strategy before packing is to spread your things in open
space. This is to make sure that you will not forget a single item. After
arranging out what you should bring to a climb, the next step is to pack
everything in.

20. Best idea is to arrange them in, i.e. sleeping equipment, cooking
equipment, and the like. Remember to bring only what you need for
that particular climb. Remember that the goal is to have a balanced
pack following are the steps when packing your backpack:
Step 1: Set Out Items by Weight
Hold each of your packing cubes to identify what weights the
most and which will be needed often or will require quick access (e.g.,
rain gear, first-aid, trail food, trail water, etc) Color coding them can
help you to remember its utmost importance. If your backpack is a
front and top loading, place the first item through the top.

21. Step 2: Light Items in the Bottom
Light items must be packed at the bottom and away from the
frame. Lightweight clothing, like sleeping bag or a down jacket, should
go into your bag first. They are the items that you will not need
immediately.
Step 3: Heaviest Items in the Middle
Heavy items should be placed close to the frame. Camp stove,
tent, or electronics, if you aren’t carrying an extra messenger bag for
them, should be placed at the middle of your bag. These items should
have much cushioning as possible to avoid breakage transit.

22. Step 4: Medium Weight Items in the Top
Place what you’ll need to access first at the top of your pack like
a jacket, umbrella or a quick change of clothes for arrival.
Step 5: Outer Packs
Smaller items like tissues, sunscreen and other essentials such as
trail food and water should be placed in your outer pockets for easy
access. Make sure all items are secured a it’s easy for these smaller
things to fall out. This yet another reason to classify smaller gear into
combined pouches.

23. Step 6: Adjust Straps and Belts
Make sure that the shoulder and waist straps are pulled tightly
because as closer your pack is to your body, the more comfortable it
will be and easier for you to carry your pack.
3. Physical Preparation
The key to a successful, effective, safe, and enjoyable physical
activity is proper preparation. Mountaineering is not easy as other fun
and outdoor recreation activities. It is a vigorous activity that requires
weeks or months of physical and mental preparations before a
scheduled climb.

24. TRAIL MOVEMENTS
Conquering the Philippine Mountains may not easy considering
the nature of trail, location, terrain, and the numbers of people who
are now participating in different organized climbing events.
Recognizing on how to manage the team on the trail is very significant
for the success and safety of the activity. Basic know-how such as trail
signs, tasking, signaling, and trail practices play a significant role in your
survival in the mountains.

25. A. Trail Signs
There are times when we have to communicate with other
members of the group or even other teams during a climb or any
outdoor activity through the use of natural materials to create trail
signs. Trail signs are temporary symbols used by mountaineers or
climbers to guide themselves on their way back and/or to guide others
who are following them. They are usually setup by the sweeper for the
next group. It is placed in the middle of the trail for everyone to see.

26. B. Group Composition
Prior to the scheduled climb, designation of tasks must be done
to give equal distribution of responsibility of each member. It can
ensure the good flow of activities from the start until the end. It can
also lead to successful mountaineering experience.
1. Trail Master. In-charge of putting up trail signs and responsible
for pacing the group. (Position: Front)
2. Sweeper. The one that makes sure that nobody is left behind. He
is also responsible in checking if there’s any hiking equipment or
personal tools that might be missing along the trail.
(Position: Rear/Tail)

27. 3. Contact Person. Assigned to communicate from the group’s
home base for any updates such us current weather condition,
safety precautions, or in response in any emergency situation.
(Position: Home Base)
4. Team Medic. One with selected knowledge of first aid technique
and basic life support who can address any emergency situation
that may happen during the hike. (Position: Middle)
5. Team Leader. He is often selected for his technical ability,
reliability and leadership qualities. He is given the responsibility
in making good decision during the climb most especially
involving the safety of the group.
6. Scribe. The one who is assigned to document all the details of
the climb.

28. C. Signaling
The group must be sure that you set rules for signaling before
moving out for a trek. The following are the signals usually being used:
• two (2) short whistle blasts for stopping
• one (1) long whistle blast to proceed
• 6 blasts to a minute is the international mountaineering
distress signal or continues whistle blasts for emergency

29. D. Pacing
1. Do not let anyone left behind.
2. Set your rhythm.
3. Take a break.
4. When going uphill, take smaller steps.
5. When going downhill, take longer steps.
6. Place your side foot first and learn to dig with the heels to
ensure stability and balance.
7. You can use trekking poles or stick to maintain your hiking
rhythm and to provide additional support.

30. E. Trail Practices
In exploring the trail, some guiding principles must be kept in
mind. Some trail practices concerning trail movements are as follows:
1. Walk in a single file when hiking with a group to protect the
side vegetation and prevent erosion.
2. On muddy trails, shoes or sandal’s slide marks will convey that
someone has already fell, so avoid it if you can.
3. Do not step on obstacles.
4. If there is a blocking log on the trail, survey the best way on
how to pass the area.

31. 5. When looking for additional support such as roots or vines
make sure that they are sturdy and do not have thorns.
6. bend your knees and face the diagonal direction flow of the
current when crossing rivers or streams, to prevent the
strong ones from knocking you down. Unfasten your
backpack’s hip belt and chest strap when crossing rivers
and streams to allow you to remove it quickly in case you
lose your balance or fall into the water. Double
waterproofing your backpacks may serve s a floating
device during water emergencies.

32. E. Camp Management
Mountaineering in the Philippines has emerged as one of the
popular forms of adventure tourism in the great outdoors. However,
there are still many people who are unaware of the proper care for our
natural environment.
And so, as more and more people take interest in mountain
climbing and other similar sports, there must be a continuous
education on the proper way of treating nature. There are such ways to
enjoy the thrill of the great outdoors without extensively withdrawing
from the environment.

33. 1. The basic ethics of low-impact camping
• Be an environment-friendly mountaineer.
• Leave the camp ground exactly the way you found it.
• Avoid cutting down trees for firewood.
• Wash dishes by cleaning the leftovers off the plates and
utensils then dry them with cloth (or tissue) or sand, when
available.
• Use ecofriendly shampoos and soap.
• Be silent as much as possible.

34. 2. Choosing a Campsite
Choosing the right campsite is a vital part of the camping
experience. Having a good camping ground can contribute much
to a fun and successful trip, while a poor campsite might give
bad experience and problems. As much as possible, select an
established campsite. Most campsites requires permit from the
local official or any regional representatives of department of
Environment and Natural Resources (DENR). Choose area where
you would do the least damage to the nature and wildlife.
Remember that good campsites are better found than made.

35. In choosing an ideal campsite, some selection guidelines must be
considered:
• Water source must be accessible.
• Avoid natural hazards, such as overhangs or within falling
over distance of a dead tree, places that are susceptible to
landslides, far from poisonous plants and away from
dangerous animals.
• Look for natural windbreaks that will protect your tent from
strong winds.
• Panoramic view in the area might be considered to
appreciate the natural beauty of natural environment.

36. • Consider natural cushioning in selecting the area.
• Use existing impacted campsites.
• Facilitate proper arrangement of the tents to provide camp
traffic wherein people can move with comfort.
• Consider the relative strengths of the different tents of the
group. Strong tents, such as tadpoles and tunnels which can
be used as windbreaker to protect bigger tents, could be
pitched in more exposed areas.
• Camping ground should have a gently sloping terrain to
provide good water drainage when it rains.

37. 3. Tent Pitching
Camping is a great opportunity to relax and to be one with
nature. One must understand and learn the art of pitching a tent
quickly and properly. There will be an instance that quick set-up
is very necessary in cases like if there is a rain or storm coming.
Quick Easy Steps in Setting Up your Tent
a. Unpacked and prepare your tent supplies
Assembling your tent will be fastest if you don’t have to
unpack each item one at a time; therefore, it’s best to unpack all
your things out at once after finding a good area to set up camp.

38. Keep all parts settled in one place so you can keep account
of everything. Because the list of supplies depends on the
specific type of tent you’re using, here are a few different types
of tents you can consider.
• Dome tents are generally the biggest, and usually reserved
for larger groups in camping. This kind of tent is very easy to
pitch and dismantle. It is also spacious and ideal too for risky
condition, since it is very stable.
• Tadpole tents are very durable and can withstand bad
weather. It is aerodynamic which can deflect high wind and is
usually lightweight.

39. • A-Frame tents are the most typical and common type of tent
for personal use. The classic triangular design. The body is
stretched and staked to the ground tautly with guy lines and is
supported by vertical poles at each end.
• Tunnel tents are different from typical ‘’A-Frame’’ tents
because they are structured by two long poles that both run
width of the tent. This creates a broader interior with more
headspace. They can be used on grass or on rocky terrain. This
has an edge since it is aerodynamic, but it is more cramped
than other tents. However, they’re not nearly as steady when
it comes to wind.

40. b. After clearing the ground lay down the ground sheet
A ground sheet is an added cushion that should be wide
enough to cover most of the ground of your tent. Having this
sheet may lead to a more comfortable rest without worrying.
c. Insert or attach your tent poles through the frame
Lay the tent frame out to be sure that you’re sliding the
poles through the right slots and frame.
d. Raise the tent
Help the tent up by lifting parts of it. The poles should
hold the frame in place. If not, secure wobbly parts of the poles
or extend them as needed.

41. e. Hammer in you pegs
Using a hammer or a nearby rock, take the pegs that come
with your tent and knock them into the ground. This will stabilize
the tent and make sure it doesn’t move around.
f. Set up the Flysheet
Since most of the tents are usually not waterproof on their
own, a flysheet, which is an additional piece, should be set over
the tent. It will prepare you for unforeseen rain showers.
g. Move and arrange your things inside the tent
Move your things into the tent. Once the tent is set up,
you can equip the interior.

42. THANK YOU VERY
MUCH..!!!!!